Don't Have a Cow: 4 Milk Alternatives
Thicker than low-fat cow's milk, with a slight tang.
Why It's Good
Goat's milk is an all-around winner when it comes to protecting bones and muscle: One cup contains 9 percent more calcium than skim cow's milk, and 30 percent more potassium (which plays a big role in maintaining normal muscle and heart function)—and provides nearly 39 percent of the RDA for phosphorus, which helps build strong bones.
...But Watch Out
Though goat's milk contains less lactose than cow's milk, it's still a no-go for anyone with more than a mild intolerance. And with 6.5 grams of saturated fat and nearly 170 calories per cup (over 80 more than you'll find in one cup of skim cow's milk), this option is best consumed sparingly, especially if you have high cholesterol.
Next: 5 surprising ways to work fruit into your diet